CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat

4 Rounds

8 Squats @75%

60 second low plank

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min Amrap

35 Double Unders

25 Air Squats

15 AKB Swings (53,35)